AMA says low glycemic best - Not all calories are the same

[idamtnboy]

The AMA just released a report on a diet study. Here is a quote from a Wall Street Journal article about it.

"The low-fat diet had the worst effect" on energy expenditure, Dr. Ludwig said. Participants on that diet also had increases in triglycerides, a type of fat, and lower levels of so-called good cholesterol. "We should avoid severely restricting any major nutrient and focus on the quality of the nutrient," he said.

Dr. Ludwig said those on the low-carb diet had the biggest boost in total energy expenditure, burning about 300 calories more per day than those on the low-fat diet—about the same as an hour of moderate exercise. But that bump came at a cost: increases in cortisol, a stress hormone, and a measure of inflammation called CRP, which can raise the risk of developing heart disease and diabetes.

Those on the low-glycemic-index diet burned about 150 calories a day more than those on the low-fat diet without any negative impacts on cholesterol levels or various hormones, making it the ideal diet, Dr. Ludwig said. The glycemic index measures the impact of carbohydrates on blood-sugar levels.

The article is at http://online.wsj.com/article/SB1000142 ... lenews_wsj

[ChicagoGranny]

I tried a low carb diet once for several weeks and began to suspect it was not a healthy diet and reverted back to a normal diet.

low-carb diet increases in cortisol, a stress hormone, and a measure of inflammation called CRP, which can raise the risk of developing heart disease and diabetes.

[BlackSpinner]

I tried a low carb diet once for several weeks and began to suspect it was not a healthy diet and reverted back to a normal diet.

low-carb diet increases in cortisol, a stress hormone, and a measure of inflammation called CRP, which can raise the risk of developing heart disease and diabetes.

Probably because you were doing it wrong.

[DreamStalker]

I tried a low carb diet once for several weeks and began to suspect it was not a healthy diet and reverted back to a normal diet.

low-carb diet increases in cortisol, a stress hormone, and a measure of inflammation called CRP, which can raise the risk of developing heart disease and diabetes.

Probably because you were doing it wrong.

Exactly!

Many follow a "low-carb" diet with the wrong fats (ie. processed vegetable and seed oils) high in omega-6 which is pro-inflammatory and does indeed increase CRP.

[CatButler]

I tried a low carb diet once for several weeks and began to suspect it was not a healthy diet and reverted back to a normal diet.

low-carb diet increases in cortisol, a stress hormone, and a measure of inflammation called CRP, which can raise the risk of developing heart disease and diabetes.

Probably because you were doing it wrong.

Correct,

It drives me crazy when people say they did Atkins, but you find out all they did was the induction program. Atkins is a low glycemic diet, it just starts with a low carb phase to break the sugar/starch adictions. Most people are too lazy to figure out the rest of the diet. Even the first phase, you eat at least 2 large helpings of green vegetables. A few weeks after, you can start adding berries, nuts, legumes, even brown rice, although that requires a bit of experimentation. I could even eat very high fiber, low processed flour bread.

[lazer]

Interesting conversation here. My PCP had got me started on the "low carb" diet that I'm still following now back in February this year. I was just pretty much told to limit my net carbs to 40 - 60 grams a day and to increase my protein. Any specific tips or discussion on what is the healthiest approach to continue this type of diet? I also follow a calorie budget fairly strictly of aprox 1,365 which I track on my android phone using a program called "Lose It".

[DreamStalker]

Interesting conversation here. My PCP had got me started on the "low carb" diet that I'm still following now back in February this year. I was just pretty much told to limit my net carbs to 40 - 60 grams a day and to increase my protein. Any specific tips or discussion on what is the healthiest approach to continue this type of diet? I also follow a calorie budget fairly strictly of aprox 1,365 which I track on my android phone using a program called "Lose It".

"Low-carb" is really too general and means lots of things, sometimes including a bad diet.

Do some research on "paleo" and "primal" diets. Those are the diets that should be followed. Paleo is a low-fat/low-carb diet whereas primal is a high-fat/low-carb diet. In either case, bad fats (ie liquid fats) should be avoided as they are generally heat processed and do not occur naturally. If you need a liquid fat, use organic cold-pressed extra virgin olive oil and do not heat or use it for cooking. For cooking oils, stick to solids at room temperature like animal fats or medium-chain fats like organic cold-pressed coconut oil. Nuts are ok in moderation but tend to be rich in omega-6 fats too (easy to over do).

The key is to eat "fresh" meats (depends on physical activity but good rule of thumb is 1oz per day for every 25 lbs of body weight) and "fresh" vegetables (unlimited amounts preferably raw but lightly steamed or roasted are ok) with limited fruits and nuts ... all organic whenever possible and/or affordable. Dairy may be ok for some but for many reasons linked to its processing and the consumer's genetic profile, it should be avoided.

BTW - You have a bug crawling around your avatar ... are you going to eat it or what?

[xenablue]

I tried a low carb diet once for several weeks and began to suspect it was not a healthy diet and reverted back to a normal diet.

low-carb diet increases in cortisol, a stress hormone, and a measure of inflammation called CRP, which can raise the risk of developing heart disease and diabetes.

A properly planned low-carb diet is a very healthy way of eating. As a diabetic, it's the ONLY way to eat if I want to avoid wild glucose swings and keep my sight, kidneys and limbs.

As others have said, it's not simply low-carb, and Atkins' plan is NOT just a big plate of greasy bacon. Low-carb can incorporate low-glycemic to perfection and have a wonderfully balanced eating plan. The key is to minimise processed foods, maintain a good balance of carbs, protein and fats and eat as fresh/organic as you can find.

For me low-carb/glycemic IS a normal diet and because of it my cholesterol is perfect, as is my B.P. and my glucose and A1C is at non-diabetic levels. A bonus to this way of eating is weight loss - without even trying.

Cheers,
xena

[lazer]

Interesting conversation here. My PCP had got me started on the "low carb" diet that I'm still following now back in February this year. I was just pretty much told to limit my net carbs to 40 - 60 grams a day and to increase my protein. Any specific tips or discussion on what is the healthiest approach to continue this type of diet? I also follow a calorie budget fairly strictly of aprox 1,365 which I track on my android phone using a program called "Lose It".

"Low-carb" is really too general and means lots of things, sometimes including a bad diet.

Do some research on "paleo" and "primal" diets. Those are the diets that should be followed. Paleo is a low-fat/low-carb diet whereas primal is a high-fat/low-carb diet. In either case, bad fats (ie liquid fats) should be avoided as they are generally heat processed and do not occur naturally. If you need a liquid fat, use organic cold-pressed extra virgin olive oil and do not heat or use it for cooking. For cooking oils, stick to solids at room temperature like animal fats or medium-chain fats like organic cold-pressed coconut oil. Nuts are ok in moderation but tend to be rich in omega-6 fats too (easy to over do).

The key is to eat "fresh" meats (depends on physical activity but good rule of thumb is 1oz per day for every 25 lbs of body weight) and "fresh" vegetables (unlimited amounts preferably raw but lightly steamed or roasted are ok) with limited fruits and nuts ... all organic whenever possible and/or affordable. Dairy may be ok for some but for many reasons linked to its processing and the consumer's genetic profile, it should be avoided.

BTW - You have a bug crawling around your avatar ... are you going to eat it or what?

Thanks for the information. I had seen mention of that "paleo" diet before and will have to read up on it some more. I don't really watch my fats as of now. Mainly just carbs. I usually have a "cheat" day each week and my carbs go to around 100 - 130g on this day. So far I'm maintaining my weight loss fine but would certainly like to keep the diet "healthy".

PS: The bug - That's my lizard's .

[DreamStalker]

Interesting conversation here. My PCP had got me started on the "low carb" diet that I'm still following now back in February this year. I was just pretty much told to limit my net carbs to 40 - 60 grams a day and to increase my protein. Any specific tips or discussion on what is the healthiest approach to continue this type of diet? I also follow a calorie budget fairly strictly of aprox 1,365 which I track on my android phone using a program called "Lose It".

"Low-carb" is really too general and means lots of things, sometimes including a bad diet.

Do some research on "paleo" and "primal" diets. Those are the diets that should be followed. Paleo is a low-fat/low-carb diet whereas primal is a high-fat/low-carb diet. In either case, bad fats (ie liquid fats) should be avoided as they are generally heat processed and do not occur naturally. If you need a liquid fat, use organic cold-pressed extra virgin olive oil and do not heat or use it for cooking. For cooking oils, stick to solids at room temperature like animal fats or medium-chain fats like organic cold-pressed coconut oil. Nuts are ok in moderation but tend to be rich in omega-6 fats too (easy to over do).

The key is to eat "fresh" meats (depends on physical activity but good rule of thumb is 1oz per day for every 25 lbs of body weight) and "fresh" vegetables (unlimited amounts preferably raw but lightly steamed or roasted are ok) with limited fruits and nuts ... all organic whenever possible and/or affordable. Dairy may be ok for some but for many reasons linked to its processing and the consumer's genetic profile, it should be avoided.

BTW - You have a bug crawling around your avatar ... are you going to eat it or what?

Thanks for the information. I had seen mention of that "paleo" diet before and will have to read up on it some more. I don't really watch my fats as of now. Mainly just carbs. I usually have a "cheat" day each week and my carbs go to around 100 - 130g on this day. So far I'm maintaining my weight loss fine but would certainly like to keep the diet "healthy".

PS: The bug - That's my lizard's .

The amount of fat is not as critical as the type of fat ... avoid "bad" liquid fats and man-made unnatural fats and you will be fine. All fats are high calorie and thus a lower fat intake leads to quicker fat loss if that is your goal. Once you achieve body composition goal, add some good fats back in to keep you young and healthy.

That bug is low-carb ... so is that lizard.

[idamtnboy]

I changed the subject line to quote the article title. Have you all read the WSJ article? I didn't study it in detail but what I came away with, and why I posted the quote and link, is that those on here who argue that the total calorie intake isn't the absolute measure have some evidence to back them up, and this from an AMA sanctioned study. Also, paying attention to glycemic value is more important than just simply going low carb. The low carb diet in the study was patterned after Atkins.

I think the study may have been too short to be a truly reliable guide, but it definitely supports the low carb approach over the low fat approach.

I think you'll find the study reported in all the major news outlets today. I only picked the WSJ one because it appears to be fairly complete, and not just a headline or sound bite version.

[Lizistired]

Low carb is low glycemic., I can't imagine anyone doing this and getting their 20-50 grams of carbohydrate from bread, pasta or potatoes.
I really haven't given up much. Sometimes I kind of miss Triscuits and Kalua, not together, but that's about it.
The only vegetables I have given up are white potatoes, carrots, peas, and "corn"(grain). I gave up all grains and grain oils. I gave up processed foods because there just aren't any without hidden sugars, starches or grains.
I eat like my mom's parents, not like my dad's parents. Real food.

Edit: I used to buy bags of frozen vegetables for stir-fry. Now you can't find them that haven't been "seasoned" with sugars, grains, and starches... It's become harder to eat vegetables.

[chunkyfrog]

Processing grains and other plants generally removes many of the best nutrients.
White sugar and white flour --WHY? the natural stuff is so much better--in every way.
Whole grains are more satiating, which is probably why they are unpopular with food companies.
"We want you to eat another doughnut--heck we want you to eat them ALL!"

[Lizistired]

There is a corn field across the road from my house. They run a piece of equipment over it about 4 times a year. Plow, plant, spray, harvest.
My dad tells me that in his day, in a good year, "corn was knee high by the 4th of July". That stuff is 6 feet tall right now and already has tassles.

See who is getting the big buck farm subsidies in your neighborhood to make bad food... http://farm.ewg.org/

[DreamStalker]

Processing grains and other plants generally removes many of the best nutrients.
White sugar and white flour --WHY? the natural stuff is so much better--in every way.
Whole grains are more satiating, which is probably why they are unpopular with food companies.
"We want you to eat another doughnut--heck we want you to eat them ALL!"

Sure, whole grains maintain nutrients but they also maintain natural phytotoxins and other mutant compounds concocted by Monsanto.

Furthermore, the "glycemic" concept is a bunch of crap. It is not the "rate" at which carb saccharides are converted into blood glucose that is important, it is the "total amount". So 25 grams of whole wheat bread has the same "amount" of carbs as 25 grams of white bread. Once converted into blood glucose it is treated the same by the body and cares not whether it was whole grain or not -- except that now it has phytotoxins to get rid of in addition to excess nutrient poor carb calories -- and if the mutant stuff gets mixed in with your DNA, who knows what you could end up with.

You get way way way more nutrients from fresh vegetables with fewer toxins, Monsanto GMO's, and useless carbs.